Fruits in holistic nutrition

Fruits are fundamental in any balanced diet, since their high vitamin and mineral content gives them a permanent place in our food plans. The variety of flavors and textures they offer allows us to incorporate them in a wide range of recipes, enriching our daily meals.

In this guide, we will explore some of the most relevant characteristics of fruits in nutrition, with the aim of understanding the numerous benefits of their consumption.

Benefits

The benefits associated with the regular consumption of fruits are innumerable. For example, they are a significant source of antioxidants, which help mitigate cell damage and contribute to the prevention of cardiovascular diseases and certain types of cancer.

In addition, fruits are key to weight loss, as they are low in fat and calories. Their high fiber content facilitates satiety, avoiding the need to consume large amounts of food. Likewise, fiber is beneficial for digestion and helps prevent constipation.

They also help to combat various digestive disorders and stomach ailments, in addition to showing positive results in the prevention of neurodegenerative diseases. Fruits are an important source of water and provide various vitamins and minerals.

Classification of fruits by acidity level

Fruits can be classified in several ways, the following being the most common:

• Neutral fruits: These fruits, generally rich in minerals and vitamins, are high in fiber and essential nutrients. Their consumption is crucial to supplement the demand for protein in our diet. In addition, they help reduce cholesterol and prevent cardiovascular disease. Examples include avocado, coconut, almonds, peanuts, hazelnuts and walnuts.
• Acidic fruits: They are excellent for lowering uric acid, preventing problems related to urine retention and crystallization in the joints, which can lead to diseases such as gout. They also help reduce cholesterol levels, as do neutral fruits. These include lemon, tamarind, orange and guava. Semi-acid fruits, such as strawberries, mangoes and peaches, also fall into this category.
• Sweet fruits: This group is beneficial because of their high mineral and vitamin content, sharing many of the qualities of the above fruits. Common examples are plum, cherry and melon.

Classification of fruits by color

Red color: Associated with a high concentration of antioxidants, these fruits help slow cell degeneration and prevent cardiovascular disease. They also help reduce blood pressure and cholesterol levels.

Yellow color: Fruits of this color usually contain carotenoids and high levels of antioxidants, as well as various vitamins that strengthen the immune system.

Green color: These fruits are rich in minerals such as magnesium and calcium, as well as containing a large amount of vitamin C. They are associated with reduced risk of cardiovascular disease and improved cholesterol levels.

Purple: Although less common, purple fruits, such as grapes, provide benefits to the urinary system and help prevent diseases such as cancer. They also fight cellular aging, reduce cholesterol and improve the immune system.